Walking or running with weights on your arms—that is the question. Certainly, this practice can be beneficial, but of course, if done correctly.

How to do running or walking with weights on the arms

According to the book “Walking and Gentle Running” by Dr Klaus Bos, we must be careful when walking with additional weights as the added load can modify the mechanics of the movement, producing tension in the shoulders and the back of the neck. If you insist on trying it, do not use dumbbells because they alter the blood supply to the hands. In this case, it will always be better to use wrist straps weighing 100 or 200 grams, which will be enough since the weight will increase when we walk.

On the other hand, Rachelle Cabrera in mujer.com affirms that carrying weights in our hands when walking or running will not be enough to develop or tone muscles. Obviously, the only benefit will be increasing physical endurance. The final decision is yours; the important thing is to keep moving and avoid injuries.

Another alternative is to use a “weight vest,” which is not recommended for people with neck or spine problems.

Benefits of running or walking with weights

These are many since adding that extra and moderate weight in the arms and even in the legs improves our conditions in more than one aspect:

• Defines and tones muscles.
• Improves the cardiovascular system.
• It helps burn more calories.

Develops more endurance and speed, which translates into more power.

Another aspect that can be considered is running with weight on the ankles, although you should never perform the exercise with both weights (on the arms and on the ankles) because that way, you can cause greater wear and generate muscular problems for the body, among other things.

Looking for a plan that trains with you, not against you?

At running.COACH, we don’t just build a schedule. We create a smart, living plan that evolves with you. It understands your level, your race goals and your real life. Whether you sync your GPS watch or train straight from our iOS or Android app, your plan adjusts automatically as you improve.

From day one, you’ll feel the difference:

• A fully personalized, dynamic plan designed for you.
• Automatic sync and effortless workout tracking.
• Real-time updates when life happens, including missed sessions, new races or schedule changes.
• Simple, science-backed guidance to train smarter and recover faster.

🎁 Start today and enjoy your first 30 days free.
Because the best training plan isn’t one you follow. It’s one that follows you.app.

GET YOUR PLAN NOW!